The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Do you know why
experts recommend
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exercise for osteoporosis?
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Is it dangerous to exercise
when you have osteoporosis?
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Stay tuned for the answers?
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Hello, welcome to
Body and Spirit Aerobics.
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My name is Andi Hunsaker,
I'm a physician from Boston.
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I like to introduce
my guest before we go on.
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To my right is my
identical twin sister,
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Lyndi Schwartz, also
a physician from Ohio.
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To my left is my
friend Lauren Rittenhouse,
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also from Boston.
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She's a
multitasker, she's a cellist,
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a wife, a mother
and also a PE teacher.
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We're also
wives but not mothers.
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Today, we're going to be
doing step for osteoporosis.
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Experts recommend
exercise for osteoporosis,
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because when you
exercise you don't just build
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muscle and
endurance, you also maintain
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the amount and
thickness of your bones.
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Exercises such as
weight-bearing, resistance
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and flexibility
training should be
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the core of all exercise
in patients with osteoporosis.
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Weight-bearing exercises include
walking, hiking, stair climbing.
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Bicycling and
swimming are not weight bearing
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and therefore are
not considered exercise
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that will build that muscle
strength and bone strength.
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Swimming is actually
a resistance exercise.
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Swimming can be done to
help built your resistance
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including weights and bands.
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Weight-bearing is
important to prevent fractures.
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Now, we'll begin
with going to our steps.
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Let's go to our steps
and what we're going to do
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is just we're going to march
in front of our steps regularly.
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And we're just
gonna practice marching
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and what we're going to do today
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is just
introduce you to the step.
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And what we're doing right now
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is just walking
in front of the step.
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You don't need to
necessarily have a step,
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but if you have
one that's great.
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You can make your own step
if you like out of some plywood,
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just make sure
it's extremely stable.
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Now, what we're going to do
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is we're gonna walk
up on top of the step
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and hopefully
we'll do it together.
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Do you remember
marching from pathfinders?
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We're gonna go left,
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then we go left and
we go left, right, left.
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Now, when we get to the
part about left, right, left,
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we'll go left up on to the step,
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we'll see how
coordinated we are?
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We may not make
it at the same time
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but we'll get up
on top of the step
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and we'll march up and down.
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All right, so let's begin.
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Left, left, left, right, left.
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You see they
weren't paying attention,
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we'll try that again for
those of you who missed it out.
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Well we do it again.
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Left, left, left,
right, left, down. Got it.
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Very good, so now we're
walking up and down on our step,
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very natural, just
like a regular walking.
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Now, I want you
to notice one thing
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as we're walking up and down
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but before I go on to
what we want to notice,
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it's very important that
when you get up on the step,
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you don't lean
back, but that you
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lean slightly forward to
make sure you don't fall off.
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You also want to make sure
that you put your heel first
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and come down with your toe.
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So you want to make
sure you go up with your heel
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and come down with your toe.
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Down with your
toe, up with your heel.
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Down with your
toe, up with your heel.
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Now, you'll notice
that we continue to go up
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with just our
right leg, left leg.
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We don't want to
just exercise the left leg
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we want to
exercise both of them.
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So, I'm going to
show you a technique
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that will help you change
legs and that includes tapping
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the leg that you tap with
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be the one that you
go up with onto the step.
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And I'm going to
do a demonstration
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and they will follow me.
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But when you tap,
you tap on the floor,
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you can also tap on the step.
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But we're gonna have
you tap on the floor first
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in order to change legs.
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So, we'll do
this four more times
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and then I'll have you
tap your right leg, all right.
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Let's go, so
one, two, three, four
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and we'll tap before
right leg and go back upon it.
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Do you see that?
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Now, we're using our right
leg to go back upon the step.
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Always the heel,
down with the toe
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up with the heel
down with the toe,
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all right we'll try doing
that a little quicker now.
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We're gonna tap on the
four we'll try that every
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for about two sets
and then we'll go to doing
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two then we'll see
how coordinated we can be?
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All right, so one
count with me girls
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two very good three,
tap with the left okay?
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Tap with the left tap one,
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see now we're on
the left going up,
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okay, two, we
tap with the right,
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three, very good, four,
tap with right on the floor.
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One, now you see
we changed legs see,
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two, very good keep me
on track, three, very good,
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tap with your left, four,
tap with the left very good.
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Now, we go to two all right?
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So, one, good tap with
our right, two, tap more fun?
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Good two oh! I
didn't I missed it.
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So, do it again one, I'm
doing them two at that time,
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two tap with the left,
one, two, tap with the right,
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tap, one, two, tap, one,
two, then we every other right?
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We're gonna do good
with the right side.
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So, we do that with
every other one okay?
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So, we see very quickly,
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so we'll tap every time
you come down we'll tap.
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And we'll change legs
up and we can tap now,
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tap left, one,
okay, tap right, tap left,
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tap right, you can almost
make music with this right?
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Tap left, you hear
some music in your head?
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No. Sing it to your self, right.
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Tap left, tap right
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and this is good
for osteoporosis, right?
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Very good for osteoporosis,
remember stair climbing
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was one of the
exercises for osteoporosis.
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And many of us have
stairs in our homes.
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It's a weight bearing
exercise, we're gonna strengthen
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and maintain the
thickness of the bones.
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All right, now suppose
you get bored doing this
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tapping up and down,
it's good for 10 minutes
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because may be you want to
do something more interesting.
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All right so what we gonna
do we gonna tap up on the step.
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So, what I want you to do is put
one foot on the step side ways
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make sure you have your
balance and come up on the step
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and when you come up on the step
you'll tap and come back down.
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Step up and come back down,
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up, come back
down, up, come back down,
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let's do quicker,
up down, not too fast.
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Up, down, up, down
isn't that fun? Yes, it is.
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Lot of fun up, up, tap, up, tap,
up, tap, very good, up, tap.
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Now, we can get bore with
that if we do that too long.
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So, we're going to
now do some interesting
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leg move this will
also help with your balance,
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because we know
that that's one thing
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that's important
also as we get older.
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So, we gonna
walk up on our step,
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we just stand on
the steps right now
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and we'll do what we
call it hamstring curve.
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That's why you
take, and make sure
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you have a good balance, is
everybody balanced? Yes. Good.
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We're gonna just take
our leg back like this,
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like a Flamingo.
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Keep your arms out for
balance and put you leg down.
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This is called
a hamstring curve.
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All right, curl for
those who are Americans
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and can put that
extra r in there.
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It's a curve, all
right very graceful.
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So let's just practice that
from going down from the floor,
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we'll get up and
we'll curl the leg.
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Oops I got the
wrong one. Come back down.
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Get up and curl
this leg, come back down,
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get up and curl this leg
backwards, come back down.
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Up and curl the
leg come back down.
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Do we all have that? Yes.
Very good, I think we have it.
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Then we'll do what
we call a knee lift.
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We lift our knee
standing on the step by to stand
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this step and see
what that feels like.
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A lift and a lift and a lift,
let's go over that up and down.
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Knee lift, up,
knee lift back down,
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right up knee lift put down.
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Left knee lift,
right knee lift, very good,
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right knee lift,
left knee lift, very good.
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Right knee lift,
your right leg is up,
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your left leg is up, very good.
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Now, we'll do that to
the corner, so we have center
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and we've two
corners of our step.
00:09:58.53\00:10:01.35
So, we'll go to this side,
I'm gonna do the same thing,
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knee lift and we
change directions,
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knee lift, keep your balance.
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Knee lift, knee
lift, notice we're making
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the change on the ground,
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knee lift and this
is very good as we age,
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balance and weight bearing.
00:10:22.99\00:10:24.59
Now we'll do some
kicks and we always step up
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on the inside leg right.
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That's right, we always
step on the side closest,
00:10:29.52\00:10:32.19
thank you, that's why I
brought my guests along.
00:10:32.20\00:10:35.15
Always step up with the
leg, 'cause if you did this
00:10:35.16\00:10:37.62
you would be kind of
like all over the place.
00:10:37.63\00:10:40.27
So, you step up
with the inside leg,
00:10:40.28\00:10:43.71
inside leg close to the step.
00:10:43.72\00:10:45.34
All right.
00:10:45.35\00:10:46.70
Same hold shoe now, we'll
do center, we'll do kicks.
00:10:46.71\00:10:49.80
All right, so
let's stand on the step,
00:10:49.81\00:10:52.23
kick and kick and kick.
00:10:52.24\00:10:56.54
Let's step back down
and do the kick again,
00:10:56.55\00:10:58.90
kick, next leg, kick, very good.
00:10:58.91\00:11:04.60
We're not using any arms
yet, it's important to get
00:11:04.61\00:11:07.40
the foot work, so you
don't topple over with the arms.
00:11:07.41\00:11:10.55
Good, kick. Now, let's go
to the side, to the corners.
00:11:10.56\00:11:16.87
I kept doing that,
00:11:16.88\00:11:17.85
it's kind of fun,
it's kind of fun, yes.
00:11:17.86\00:11:19.04
Let's go to the
corners, okay here,
00:11:19.05\00:11:21.52
very good and always step
up with the leg that's closest
00:11:21.53\00:11:25.53
to the step that's
called the inside leg
00:11:25.54\00:11:28.05
the one that
furthest is the outside leg.
00:11:28.06\00:11:30.76
Very good, I think we've
that one? I like that one.
00:11:33.87\00:11:37.22
I know you like that one,
00:11:37.23\00:11:38.20
but you like the
next one even better.
00:11:38.21\00:11:39.45
Okay. We'll lunge
back, why is that good?
00:11:39.46\00:11:42.29
It will stretch your
muscles in your lower leg,
00:11:42.30\00:11:46.36
in your gastrocs and your soleus
00:11:46.37\00:11:48.41
and your hamstrin
and your achilles.
00:11:48.42\00:11:50.56
The leg closest to the step
is the one that lunges back,
00:11:50.57\00:11:53.66
okay so we'd practice that.
00:11:53.67\00:11:55.37
Lunge back, bring it
back, Lunge back, bring it back,
00:11:55.38\00:12:00.83
lunge back, bring it
back, lunge back, bring it back.
00:12:00.84\00:12:05.51
Let's turn to other side,
00:12:05.52\00:12:06.97
the step, the leg
closest to the step lunges back,
00:12:06.98\00:12:10.25
lunge back,
lunge back, lunge back.
00:12:10.26\00:12:16.91
All right, now
we'll add some arms.
00:12:16.92\00:12:19.27
Okay. We'll add the arms
but then we do little bit.
00:12:19.28\00:12:22.22
All right so now we
can increase the intensity
00:12:22.23\00:12:25.01
because then
we'll put it together.
00:12:25.02\00:12:26.32
So like in the sound of
music when they're doing
00:12:26.33\00:12:28.51
the Do-Re-Mi, remember that
00:12:28.52\00:12:29.66
and Kurt said, but it
doesn't make any sense.
00:12:29.67\00:12:31.97
But when we put it together
it will make some sense.
00:12:31.98\00:12:33.95
All right, so let's just
explore some other things
00:12:33.96\00:12:36.86
we can do with our arms.
00:12:36.87\00:12:38.48
We can do something
called a biceps curve,
00:12:38.49\00:12:40.88
we just curl the arms in.
00:12:40.89\00:12:42.16
Do you want to do some
other steering wheel things too?
00:12:42.17\00:12:43.97
We'll do that later.
Okay. With the arms. Okay.
00:12:43.98\00:12:47.27
And so biceps
curl, we curl that in
00:12:47.28\00:12:50.02
and curl the arms
in and use a lot of...
00:12:50.03\00:12:52.82
clinch your
fist and bring it in.
00:12:52.83\00:12:54.28
So you actually
worked your muscles also.
00:12:54.29\00:12:56.52
You need to work the
muscles in the arm as well.
00:12:56.53\00:12:59.13
Clinch the fist
and clinch the fist.
00:12:59.14\00:13:02.78
Also, then you can do
some wide arm extensions,
00:13:02.79\00:13:06.76
that works nicely
when you curl you leg back.
00:13:06.77\00:13:10.60
By the way when you do
this, a tapping is sometimes
00:13:10.61\00:13:13.78
what we do with that,
okay, tapping with that.
00:13:13.79\00:13:16.97
Try putting that
together, try tapping
00:13:18.22\00:13:20.51
and putting it
together, putting it together,
00:13:20.52\00:13:23.90
putting it
together, putting it together,
00:13:23.91\00:13:27.01
putting it together, all right.
00:13:27.02\00:13:28.16
Now, we're gonna do
something different.
00:13:28.17\00:13:29.63
All right. We're going to do
00:13:29.64\00:13:32.07
extensions with
our arms, all right.
00:13:32.08\00:13:33.78
So, extend, extend,
00:13:33.79\00:13:36.99
we do the other side
to make it interesting,
00:13:37.00\00:13:38.26
extend and extend,
extend and extend, all right.
00:13:38.27\00:13:44.78
What does that look like?
Let's add the legs to that.
00:13:44.79\00:13:47.83
We'll go with your extend.
00:13:47.84\00:13:50.39
Actually that's
not the right leg,
00:13:50.40\00:13:51.52
extend, extend.
00:13:51.53\00:13:54.62
I'm just trying
to mix you guys up,
00:13:55.41\00:13:56.42
lets do this
side, extend and extend,
00:13:56.43\00:14:00.01
fly like a bird.
00:14:00.02\00:14:01.33
All right, so fly like a bird,
00:14:01.34\00:14:03.51
fly like a bird, it
will make more sense later.
00:14:04.57\00:14:08.26
Now, we can also do
pull downs like this
00:14:08.27\00:14:10.90
and use your strength,
pull your strength, pull down.
00:14:12.09\00:14:15.68
That's dumbbell
the knee is lifted.
00:14:16.23\00:14:17.74
So, pull down, pull
down, pull down, pull down.
00:14:18.42\00:14:24.07
There are some fancy things
we can do with steering wheel.
00:14:24.08\00:14:26.25
And this looks
like this, like this,
00:14:27.24\00:14:29.60
you'll turn to the right,
00:14:29.61\00:14:30.95
like that you'll
turn to the left,
00:14:30.96\00:14:32.76
like that you'll
turn to the right
00:14:32.77\00:14:34.58
and like that
you'll turn to the left.
00:14:34.59\00:14:36.23
This can be done
also with the leg lift,
00:14:37.37\00:14:39.09
it should be done with the
opposite leg if we remember.
00:14:39.10\00:14:41.57
Okay, so we'll
turn to this side,
00:14:41.58\00:14:43.92
did I do it right? Yes.
00:14:43.93\00:14:45.49
Yup, that's right and
you turn to that side,
00:14:45.50\00:14:48.35
that's wrong, this side.
00:14:48.36\00:14:49.86
And you turn to this side,
you turn to the uplifted knee,
00:14:49.87\00:14:53.55
turn to the uplifted
knee, turn to the uplifted knee.
00:14:54.78\00:14:58.14
Now, you can
also punch and punch
00:14:58.15\00:15:03.01
and punch and punch and
because the arm is extended,
00:15:03.02\00:15:07.69
remember you can
do a kick with that.
00:15:07.70\00:15:08.88
So, let's try it
with our left arm extended
00:15:08.89\00:15:11.59
kick, kick, kick, kick, kick.
00:15:11.60\00:15:20.18
I'm sure we always be careful to
00:15:20.19\00:15:21.63
kind of watch
where we're on the step.
00:15:21.64\00:15:23.19
Watch if that's right.
00:15:23.20\00:15:24.17
Keep track of
yourself on the step,
00:15:24.18\00:15:25.15
as we keep moving on the step.
00:15:25.16\00:15:26.14
Exactly, myself
kind of, top and over.
00:15:26.15\00:15:28.63
And that's
right, don't be injured.
00:15:28.64\00:15:30.29
All right. Now
we'll do some turning,
00:15:30.30\00:15:33.70
we come down of our step.
00:15:33.71\00:15:34.80
How do we get from
one side to the other?
00:15:34.81\00:15:37.33
All right, so we do
turnings from side to side.
00:15:37.34\00:15:39.72
We're gonna go up on
the step with our left leg,
00:15:39.73\00:15:42.21
put the right leg down,
00:15:43.62\00:15:45.26
we're gonna
come around like this
00:15:45.27\00:15:47.11
and put this leg down.
00:15:47.12\00:15:48.77
Up with the right,
over with the left,
00:15:48.78\00:15:51.71
down and down,
00:15:51.72\00:15:53.81
up with the left
over with the right
00:15:53.82\00:15:55.89
down and down.
00:15:55.90\00:15:57.19
Little faster
maybe up, up, down, down
00:15:57.20\00:16:00.58
up most of the using
the tap move also, right.
00:16:00.59\00:16:03.73
Tap with the left tap, tap, tap
00:16:05.16\00:16:13.07
and the same leg the tap
is going on step also, right?
00:16:13.08\00:16:15.82
All right, now
what we're gonna do,
00:16:15.83\00:16:16.80
we're gonna put that
together with one of the
00:16:16.81\00:16:18.79
on step taps that we used.
00:16:18.80\00:16:21.16
We'll tap up three
times, we'll turn around
00:16:21.17\00:16:23.57
to illustrate
that. Okay, all right but
00:16:23.58\00:16:25.31
beginning on this
side, let's tap up,
00:16:25.32\00:16:27.96
one two, we come down?
00:16:27.97\00:16:31.08
Three, we using do this
way. Okay, number two, okay.
00:16:31.09\00:16:33.57
Okay, so one, two,
three okay that's the tapping.
00:16:33.58\00:16:40.77
Now we will go
one now do this way.
00:16:40.78\00:16:43.53
I want to make sure
you know how to tap,
00:16:43.54\00:16:44.57
remember the
tapping, two, three.
00:16:44.58\00:16:48.99
Now we'll get turn
around, turn around,
00:16:49.00\00:16:52.72
one, two, three and turn around
00:16:52.73\00:17:01.36
one, two, three and turn around.
00:17:01.37\00:17:09.12
Let's do some biceps curls
okay two, three and turn around.
00:17:09.13\00:17:17.91
One, two, three and turn around.
00:17:17.92\00:17:25.82
One, two, three and turn around.
00:17:25.83\00:17:32.90
Good. Was it fast, that's good,
00:17:32.91\00:17:34.50
that's good, that's pretty good.
00:17:34.51\00:17:35.95
All right, good. Now
what we're going to do is
00:17:35.96\00:17:38.32
put together turning with three
of the other moves we've looked,
00:17:38.33\00:17:43.33
Two of the other moves.
00:17:43.34\00:17:44.54
We'll tap, we'll do a
knee lift and do with a kick
00:17:44.55\00:17:48.43
and we'll turn around.
00:17:48.44\00:17:50.47
Ready? Okay.
00:17:50.48\00:17:51.54
Tap, knee lift,
kick, turn around
00:17:52.84\00:18:02.12
tap, knee lift,
kick, turn around
00:18:02.13\00:18:10.34
tap, knee lift,
kick, and turn around.
00:18:10.35\00:18:18.19
Tap, knee lift, kick,
and turn around, very good.
00:18:18.20\00:18:25.96
One more time.
One more time, okay.
00:18:25.97\00:18:27.40
Okay, begin with us then,
00:18:29.60\00:18:30.83
let's start over
you can do by yourself.
00:18:31.79\00:18:33.66
All right it's fun.
00:18:33.67\00:18:34.80
Tap up, tap, knee
lift, kick, turn around
00:18:34.81\00:18:42.03
yes, tap, last time okay,
00:18:42.04\00:18:44.50
knee lift, turn
kick, turn around, okay.
00:18:44.51\00:18:49.78
Very good, okay. All right.
00:18:49.79\00:18:50.81
Know what we gonna do,
00:18:50.82\00:18:51.90
we're gonna do
something interesting,
00:18:52.97\00:18:54.54
we might hop over
the top of this thing,
00:18:54.55\00:18:57.23
but if you don't want,
you can just walk over it.
00:18:57.24\00:19:00.06
We'll show you
what that looks like,
00:19:00.07\00:19:01.17
we'll go from this side
00:19:01.18\00:19:02.52
you're just bored
working on this side.
00:19:02.53\00:19:04.95
What does this side look like?
00:19:04.96\00:19:06.54
So we go on other side,
okay so we will do three taps up
00:19:06.55\00:19:09.62
and then we'll hop
over the top on the fourth.
00:19:10.35\00:19:12.31
Okay. So let's try that.
00:19:12.32\00:19:14.02
One, two, three,
hop over the top,
00:19:14.03\00:19:22.08
do you see that?
00:19:22.09\00:19:23.06
Two, three, hop over the top,
00:19:24.12\00:19:29.49
I walk but we can keep going
but you can just walk over,
00:19:29.50\00:19:33.46
if you're feeling very energetic
you can just sort of hop over.
00:19:34.43\00:19:38.16
I don't recommend it
if you are osteoporosis
00:19:38.17\00:19:42.01
but you can just walk.
00:19:42.02\00:19:43.15
What are we on, now
do you turn already.
00:19:44.12\00:19:45.88
She is doing her own
thing. Oh! I was practicing.
00:19:45.89\00:19:47.95
All right good. I'm practicing.
00:19:47.96\00:19:49.62
We've that effect.
00:19:49.63\00:19:51.46
Why not we try
this in a sequence,
00:19:51.47\00:19:52.69
we'll put it
together as a sequence
00:19:52.70\00:19:54.61
and we'll see
how we do with that.
00:19:54.62\00:19:56.59
I was practicing.
00:19:57.67\00:19:58.73
But we're just
gonna practice it.
00:19:58.74\00:19:59.96
If we mess up it's okay.
00:19:59.97\00:20:01.45
Try and follow along with us as
00:20:01.46\00:20:03.26
we put these
things into practice
00:20:03.27\00:20:04.91
but those are simple
steps that you can use
00:20:04.92\00:20:07.17
at in your own home,
you could do it on the floor
00:20:07.18\00:20:10.05
and if on the floor
you can be look like this.
00:20:10.06\00:20:12.29
You must do like
this on the floor,
00:20:12.30\00:20:15.09
so this floor is
better than that floor,
00:20:19.78\00:20:21.15
so you can just
kind of just do it
00:20:21.16\00:20:22.14
on the floor if you would like.
00:20:22.15\00:20:23.49
Okay, we'll do a
little a sequence but before
00:20:23.50\00:20:26.96
I discuss that we're gonna
do something called repeater,
00:20:26.97\00:20:29.38
which means you repeat the
exact same thing three times.
00:20:29.39\00:20:32.22
It looks like this see
I'm gonna do knee lifts,
00:20:32.23\00:20:34.92
I'm gonna do the knee
lifts here one, two, three,
00:20:35.87\00:20:40.42
I'm gonna come down
and go to the other side
00:20:40.43\00:20:41.78
one, two, three and
that's called a repeater.
00:20:41.79\00:20:45.68
So what we're going to do
is we're going to practice
00:20:46.66\00:20:49.33
our knee lifts in a
sequence knee lifts,
00:20:49.34\00:20:52.47
leg curls and then
we'll turn to the center
00:20:52.48\00:20:55.37
and do our little
steering wheel thing
00:20:55.38\00:20:58.28
and then our kicking
thing. We're practicing.
00:20:58.29\00:21:01.09
So you can see. All right.
00:21:01.10\00:21:02.64
Hopefully we'll be
coordinated but we may not be.
00:21:02.65\00:21:05.38
Join in with us and just
we'll do it several times
00:21:05.39\00:21:07.93
so you can join in with
us in the viewing audience.
00:21:07.94\00:21:10.39
All right. Are
you ready out there?
00:21:10.40\00:21:11.77
Good. Well they are ready,
00:21:11.78\00:21:12.96
and we're ready all
right. So, we gonna, go in.
00:21:12.97\00:21:15.27
I'm ready. Well, we'll use the,
00:21:15.28\00:21:17.70
the pull down for the lifts,
we'll use this for the curls
00:21:17.71\00:21:21.29
and we use this and we use that.
00:21:21.30\00:21:23.12
All right, let's go, four,
before we begin we'll do one,
00:21:23.13\00:21:28.74
one single, one
single, one single,
00:21:28.75\00:21:32.19
three
repeaters, three repeaters,
00:21:32.20\00:21:34.18
then we'll do
leg curls all right.
00:21:34.19\00:21:35.49
So let's go.
00:21:35.50\00:21:36.84
One, two, three,
four and repeaters.
00:21:38.03\00:21:44.87
One, two,
three, one, two, three.
00:21:44.88\00:21:50.56
Leg curls now.
00:21:50.57\00:21:51.87
One, two, three, four, repeaters
00:21:51.88\00:21:58.85
one, two, three, other side.
00:21:58.86\00:22:02.59
One, two, three, center now.
00:22:02.60\00:22:05.42
We do leg curls, steering
wheel, knee lift, four of these,
00:22:05.43\00:22:10.14
knee lift, knee
lift, punching now.
00:22:10.15\00:22:13.89
One, two, three,
four, how was that?
00:22:13.90\00:22:20.50
That was good.
Do we do it again?
00:22:20.51\00:22:22.05
We'll do it. Let's do it again.
00:22:22.06\00:22:23.30
All right. Let's try
it again. All right okay.
00:22:23.31\00:22:25.51
We'll do again knee lift
we will go slower this time.
00:22:25.52\00:22:27.64
Oh, yes. It was
little fast wasn't it?
00:22:27.65\00:22:29.31
It was little fast.
Oh that was real fast.
00:22:29.32\00:22:31.30
Let's do little
slower this time.
00:22:31.31\00:22:32.29
Okay, but do it... okay,
00:22:32.30\00:22:33.38
the forty year old
version. Okay, you did the
00:22:34.09\00:22:35.67
Eighty year old
version or forty year?
00:22:35.68\00:22:37.31
Okay, let's just
go for old thing.
00:22:37.32\00:22:39.17
Knee lift, knee lift, knee
lift, knee lift repeaters now
00:22:39.18\00:22:46.92
one, two, three very good
one, two, three very good.
00:22:46.93\00:22:53.45
Leg curls one, two,
three, four repeaters
00:22:53.46\00:23:01.54
one, two, three, next one.
00:23:01.55\00:23:05.07
One, two, center now.
Steering wheel, steering wheel,
00:23:05.08\00:23:11.23
steering wheel,
kick, it's already four,
00:23:12.44\00:23:16.46
I loose track of
myself, very good, good.
00:23:17.46\00:23:21.77
Hope we remember the sequence,
one more for ancestors.
00:23:21.78\00:23:24.82
I hope you're
able to catch that.
00:23:25.64\00:23:26.67
So you get a lot of fun
with these different sequences.
00:23:27.73\00:23:29.99
It will be fun to
put them all together.
00:23:30.00\00:23:31.40
Now, what we're gonna do
is we gonna get up on the step
00:23:32.57\00:23:34.73
and we're gonna
lift the outside leg
00:23:35.62\00:23:37.64
and lunge with
it, lunge back okay.
00:23:39.18\00:23:42.33
All right, so we'll do
that on either side okay?
00:23:42.34\00:23:46.11
Are you ready? Yes.
00:23:46.12\00:23:47.09
Remember, turn on number four.
00:23:47.10\00:23:48.83
Let's go, okay your
knee lift and no arms now,
00:23:48.84\00:23:52.17
lunge back, knee
lift, lunge back, knee lift,
00:23:52.18\00:23:56.07
lunge back, turn
to the other side
00:23:57.15\00:23:58.71
kick, knee lift, lunge back,
00:23:59.90\00:24:02.21
with the side less closer
to you, the side closer to you.
00:24:03.34\00:24:06.12
We'll turn around,
knee lift, lunge, knee lift,
00:24:06.13\00:24:11.36
lunge, knee
lift like this three,
00:24:12.28\00:24:13.92
turn around, knee lift, lunge,
00:24:14.80\00:24:18.95
knee lift, lunge, knee
lift, lunge turn around.
00:24:18.96\00:24:25.19
Very good now we'll continue on,
00:24:25.20\00:24:26.88
we're doing the
lifts and the kicks.
00:24:26.89\00:24:29.00
Does everybody
had that lunge? Okay.
00:24:29.01\00:24:31.11
We'll put it
together quickly for you
00:24:31.12\00:24:32.79
for little sequence all right.
00:24:32.80\00:24:35.57
We'll do the, the
lunging, the knee lift
00:24:35.58\00:24:38.45
and then we do to get a tap,
00:24:38.46\00:24:40.62
the knee lift and a
kick and then over the top.
00:24:40.63\00:24:42.98
So begin with the knee
lift and the lunge again. Right.
00:24:42.99\00:24:44.36
They'll do some fight
00:24:44.37\00:24:45.39
and with the
knee lift and a hop.
00:24:45.40\00:24:47.19
Let's go because time is of
the essence, all right. Okay.
00:24:47.20\00:24:49.85
So with the knee
lift and lunge once
00:24:49.86\00:24:52.19
and then we come back
00:24:52.20\00:24:53.17
and we'll do the knee
lift and the kick. Okay.
00:24:53.18\00:24:54.34
Up, walk, lunge,
this third, turn around.
00:24:55.71\00:25:02.32
Sorry about that, hello
Lyndi, what's wrong with you?
00:25:02.33\00:25:05.66
Now turn around
then tap, tap, knee lift,
00:25:08.42\00:25:13.62
kick, and turn around tap, tap,
00:25:14.84\00:25:19.00
knee lift, kick and turn around.
00:25:20.35\00:25:25.11
Now, over the top. Okay.
00:25:25.12\00:25:26.27
One, two, three, over the top,
00:25:26.28\00:25:33.55
tap, two, three, over the top.
00:25:33.56\00:25:40.46
Let's turn to the other
side and do the other side.
00:25:40.47\00:25:42.69
One, two, three, over
the top, one two, three,
00:25:42.70\00:25:54.09
and go to center
next time over the top.
00:25:54.10\00:25:56.37
To the center and we'll go.
00:25:56.38\00:25:58.25
Knee lift in the front?
00:25:59.20\00:26:00.69
But Lyndi we'll do a hop
'cause we didn't do before.
00:26:00.70\00:26:02.50
Okay, we'll gonna
hop, left leg as okay left,
00:26:02.51\00:26:04.72
left leg knee lift,
knee lift for four times
00:26:04.73\00:26:08.01
and we'll hop on
this after that four over
00:26:08.02\00:26:10.51
you can hop up to this.
00:26:10.52\00:26:11.64
Hop, hop, hop and
one more hop, hop,
00:26:12.84\00:26:18.69
let me do the
kind of same thing.
00:26:18.70\00:26:19.82
Leg out, leg out, leg
out and a hop leg out,
00:26:20.94\00:26:27.27
and now hop, hop good,
hop, good hop, good, hop, good.
00:26:27.28\00:26:34.77
I think it's pretty
good, let's cool down.
00:26:35.79\00:26:36.91
That's good, very good.
00:26:36.92\00:26:37.93
Let's tap on the step
all right with our toes.
00:26:37.94\00:26:40.51
Now, sit kind of on
your, on your postural.
00:26:40.52\00:26:43.76
Put your hands on
your waist and just tap,
00:26:43.77\00:26:46.25
tap, tap, tap, tap and it will
tap for little while before toes
00:26:46.26\00:26:54.39
and then we'll tap
with our heels, all right.
00:26:54.40\00:26:58.48
I hope you've been be
able to follow some of the
00:26:58.49\00:27:00.07
moves that we've done.
00:27:00.08\00:27:01.72
We will explain some of them,
00:27:01.73\00:27:03.09
so if at home you thought,
boy, that looks kind of fun.
00:27:04.69\00:27:06.73
Let's use our heels.
00:27:06.74\00:27:08.33
Especially for osteoporosis
what a fun exercise.
00:27:08.34\00:27:10.32
What a fun exercise. Exactly.
00:27:10.33\00:27:12.53
We've had a great time
today, haven't we girls?
00:27:12.54\00:27:14.66
Yes, we have.
Great time we have.
00:27:14.67\00:27:16.09
You had a good time
also? I'm sure you have.
00:27:16.10\00:27:19.34
Hopefully you kept up with a
lot of the moves that we made.
00:27:19.35\00:27:22.15
I know some of them might have
been a little bit difficult.
00:27:22.16\00:27:25.13
You know some
would go to your toes,
00:27:25.14\00:27:26.33
tap your toes, now
alright, tap your toes.
00:27:26.34\00:27:28.27
Well, if you had any difficulty
with any of the exercises
00:27:28.28\00:27:32.10
don't be concerned about that.
00:27:32.11\00:27:34.20
My main concern is
that you remain healthy.
00:27:34.21\00:27:36.25
If you have
osteoporosis do not hop at all,
00:27:36.75\00:27:40.35
make sure that you
consult your physician
00:27:40.36\00:27:42.18
before you do any
jumping or hopping whatsoever.
00:27:42.19\00:27:46.99
We want you to be in health
00:27:47.00\00:27:48.65
you know we have
osteopenia as well.
00:27:48.66\00:27:50.42
Yes we do.
00:27:50.43\00:27:51.40
And it is very important
for us to continue to do
00:27:51.41\00:27:53.91
these weight-bearing
exercises just as it is for you.
00:27:53.92\00:27:57.54
You know we want
you to be in health.
00:27:57.55\00:27:59.80
The Apostle Paul talked
a lot about being in health
00:27:59.81\00:28:03.35
and our prayer for you today
is that you will be in health.
00:28:03.36\00:28:06.85
Thank you so
much for joining us.
00:28:06.86\00:28:08.43
You're a fun audience
00:28:08.44\00:28:10.21
and we hope to see
you again next time.
00:28:10.22\00:28:12.42